Fall Harvest Feast

Ingredients and Directions

MENU: Turkey Meatballs, Cranberry Sauce, Sweet Potatoes, Brussel Sprouts, Hot Apple Cider

YIELD: One meal for a family of 4

INGREDIENTS: 1 lb ground turkey, 4 tbsp minced garlic, 4 tbsp minced onion, ½ c. finely crushed bread crumbs (or 1/4c. brown rice flour for a Gluten-Free version), 1 egg, ginger, cinnamon, allspice, clove, nutmeg, cayenne, salt, olive oil, ½ pkg (about 6 oz) fresh cranberries, 1 gal apple cider, lemon juice, 3 sweet potatoes, ¾ c. maple syrup, 1 pkg of frozen brussel sprouts or about 3/4 lb. fresh brussel sprouts, and 6 slices of no-nitrite turkey bacon

PREPERATION:

Turkey Meatballs: Combine 1 lb ground turkey, 2 tbsp minced garlic, 2 tbsp minced onion, ½ c. finely crushed bread crumbs (or 1/4c. rice flour for a Gluten-Free version), 1 egg, 1 tsp ginger, 1 tsp cinnamon, ½ tsp allspice, ¼ tsp cayenne, and ¼ tsp salt into bowl and mix thoroughly. Create 1-½ inch balls. Sautee balls in a large skillet with 1 tbsp olive oil on medium heat until brown on the outside and cooked throughout; cover when not stirring.

Cranberry Sauce: Thoroughly wash ½ package (about 6 oz.) fresh cranberries; discard any twigs, stems, bad berries, and unripe berries. In a medium saucepan combine ½ package (about 6 oz.) fresh cranberries, 1 c. apple cider, 1 tsp lemon juice, ¼ c. maple syrup, 1 tsp ginger, ½ tsp cinnamon, and ½ tsp nutmeg. Heat on high until boiling, stir consistently. Turn heat to medium and continue to stir until cranberries have popped and mixture is blended; about 15 minutes. Turn off heat and keep stirring until mixture is mashed into a paste; mixture will thicken as it cools (about 30 min).

Sweet Potatoes: Wash and peal 3 sweet potatoes; cut into small cubes. In medium saucepan combine cubed sweet potatoes, 1 cup apple cider, 1/2 c. maple syrup, 1/2 tsp ginger, 1 tsp cinnamon, ½ tsp clove, and ½ tsp nutmeg. Heat on medium heat; stir occasionally. Continue to heat and stir until mixture is mashed into a paste (about 30 min).

Brussel Sprouts: Cut brussel sprouts into quarters. In large pan with 1 tbsp olive oil and 3 tbsp apple cider, sauté on medium heat: brussel sprouts, 2 tbsp minced garlic, 2 tbsp minced onion, 1 tsp ginger, and 6 slices of finely chopped no-nitrite turkey bacon. Stir frequently to prevent burning; cover when not stirring to allow food to cook thoroughly.

Hot Apple Cider: In medium pot, combine 1 gal apple cider (or the amount left over after cooking the rest of the meal), 1 tsp ginger, 2 tsp cinnamon, 1/2 tsp clove, ½ tsp allspice, and 1/2 tsp nutmeg. Heat and stir thoroughly.


***NOTE ABOUT SPICES*** Everyone has different spice preferences. If these recipes are too spicy, eliminate some of the herbs, garlic, and onions. If your family wants more spice, please add. They were created as is to maximize health benefits.


Health Benefits

Cranberries

Cranberries may be typically known for their benefit to the urinary tract, and may be used frequently to prevent bladder infections. They may also be great for the skin, and to prevent inflammation and the formation of stones. Cranberries are extremely nutritious; they contain a wide variety of vitamins and minerals, as well as other nutrients that may help the body to fight off infection and disease

Apples

Apples have high quantities of vitamins, minerals, and other beneficial nutrients. They are also very fibrous; one apple has about 17% of the daily-recommended intake of fiber. Apples may be helpful for a variety of health concerns, including: blood pressure, cholesterol, intestinal distress, diabetes, arthritis, and acid indigestion.

Garlic

Garlic is a powerful herb that possesses many exceptional properties, including the abilities to: lower cholesterol levels, lower blood pressure, expand vessel walls, inhibit platelet aggregation, kill and expel parasites, kill bacteria and fungus, protect from and kill viruses, and promoting overall health.

Onions

Onions are similar to garlic in their healthy properties, although not as extreme. Onions are stimulants that increase the energy of the body, stimulate circulation, and break up mucous or obstructions; while also helping to kill any invading pathogens.

Sweet Potatoes

Sweet potatoes are packed with vitamins, minerals and nutrients that may help the body naturally detoxify. They are high in the carbohydrates that promote the production of serotonin in the brain. They are also high in hormone-like agents that might promote conception. They are loaded with fiber, and may be helpful in a variety of health concerns, including: cholesterol, diabetes, blood pressure, intestinal distress, and heart disease.

Brussel Sprouts

Some might consider brussel sprouts a super-food, as they are high in certain nutrients that may help the body fight off cancer cells. They are also loaded with vitamins and minerals, and have been found beneficial for the liver and pancreas.

Turkey

Turkey is a great substitute for meats like beef or pork. It is high in many minerals, low in fat, high in protein, and low in cost. It may also taste similar to high fat meats when the correct seasonings are added.

Clove

Cloves may help with digestive distress (nausea, vomiting, flatulence, etc.). It may also be used topically as an antiseptic; and may be helpful for toothaches. Cloves may be beneficial in warming the body (increasing digestion and improving circulation), which is why clove is more popular as a spice during the colder months. It may also be helpful in killing and eliminating parasites.

Nutmeg

Nutmeg may be helpful to improve circulation, digestion, heart troubles, and nerve transmition.

Allspice

Allspice is a great spice that can be used with many meals; it is a tasty addition to meats, vegetables, pickles, and fruit dishes. It may be helpful with digestion, inflammation, and nerve tissue.
Maple Syrup

Maple syrup is the perfect sweetener! It is full of many minerals and is a long-chain sugar so it breaks down slower than most sweeteners. Be wry of artificial syrups that are not as healthy as real maple syrup.

Cinnamon

Cinnamon is a popular kitchen spice that has many health benefits. It helps to warm the system, and is commonly used with cooling foods (fruits, milk, desserts). It warms the organs to prevent from distress with the: intestines, heart, menses, back, and lung. It has also been found helpful in killing and eliminating parasites, stabilizing blood sugar, preventing indigestion and gas, and stopping excess bleeding.

Cayenne

Cayenne is a popular herb that has many functions. It can help purify the blood, break down mucous, improve energy levels, aid in digestion, lower cholesterol, improve circulation, reduce blood pressure, stimulate the excretion of wastes through sweating, and offers great nutrition to the cells.

Ginger

Ginger is a highly effective and tasty herb that can be used frequently in the kitchen and for health complaints. It has been found helpful for: digestion, flatulence, fatigue, gastro-intestinal issues, nausea, pregnancy complaints, arthritis, stomach aches, immune function, diarrhea, blood sugar, circulation, dizziness, heartburn, aches and pains, detoxification, nervousness, stress, and stimulation.

Salt

Excess salt is often linked to a variety of health concerns, including hypertension (high blood pressure), fluid retention, pregnancy problems, and electrolyte imbalance. When used in moderation, salt is essential for proper mineral concentration and balance in the body. A healthy salt option is a more natural sea salt that still has a variety of other minerals present.

Olive Oil

Olives are considered a fruit, but are most like a nut (because of their high fat concentration). Olive oil is best for cooking because it is a mainly a monounsaturated fat (a healthier option) and it is quite stable with heat. Olive oil may also helps to lower LDL cholesterol, relieve upset stomach, stimulate digestion, and prevent flatulence.